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EL MERO revised

by Quinton H.

Program Description

Ne strongman

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 13, 2025 02:04
  • Last Edited
    Jan 13, 2025 02:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Leg Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hack Squat
2
12 reps
-
5
Hamstring Curl
2
1
12 reps
10 reps
-
-
6
Hammer Curl
1
1
10 reps
12 reps
-
-
7
Spider Curl
2
15 reps
-
8
21s (EZ Bar)
3
21 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Decline Bench Press (Barbell)
3
10 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Close Grip Bench Press (Smith Machine)
2
15 reps
-
6
Dip (Weighted)
3
12 reps
-
7
Tricep Pushdown (Cable)
3
14 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
-
2
Bent Over Row (Barbell)
1
2
10 reps
8 reps
-
-
3
T-Bar Row
2
1
10 reps
8 reps
-
-
4
Dumbbell Row
3
12 reps
-
5
Shrug (Trap Bar)
3
8 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Hammer Curl
2
1
12 reps
15 reps
-
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
2
12 reps
-
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Leg Press
1
2
10 reps
8 reps
-
-
5
Leg Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Front Raise
2
12 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Row
2
12 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
Close Grip Bench Press (Smith Machine)
1
1
15 reps
12 reps
-
-
7
French Press
3
12 reps
-
8
Tricep Rope Push Down (Cable)
1
2
1
12 reps
15 reps
10000 reps
-
-
-
Week 1
1 / 16 Weeks
Day 1
1
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Leg Curl
3 Sets
12 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Hack Squat
2 Sets
12 Reps
-
5
Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Hammer Curl
1 Set
1 Set
10 Reps
12 Reps
-
-
7
Spider Curl
2 Sets
15 Reps
-
8
21s (EZ Bar)
3 Sets
21 Reps
-
9
Seated Dumbbell Curl
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
12 Reps
-
5
Close Grip Bench Press (Smith Machine)
2 Sets
15 Reps
-
6
Dip (Weighted)
3 Sets
12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
14 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Lat Pulldown
2 Sets
15 Reps
-
2
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
3
T-Bar Row
2 Sets
1 Set
10 Reps
8 Reps
-
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Shrug (Trap Bar)
3 Sets
8 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
7
Hammer Curl
2 Sets
1 Set
12 Reps
15 Reps
-
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
2 Sets
12 Reps
-
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
4
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
-
-
5
Leg Extension
3 Sets
15 Reps
-
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Front Raise
2 Sets
12 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Rear Delt Row
2 Sets
12 Reps
-
5
Lying Side Lateral Raise
2 Sets
12 Reps
-
6
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
15 Reps
12 Reps
-
-
7
French Press
3 Sets
12 Reps
-
8
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
12 Reps
15 Reps
10000 Reps
-
-
-